關於 heavy lifting ，我們在網路上蒐集到這些相關的討論、資訊與評價

Cake appreciation post.

The final product was lopsided and imperfect. But we had loads of fun making it, and it was made with lots of love.

It was a rushed job. I baked and assembled it while Tien was in school or napping, and Tien added the finishing touches. I like to think that’s how we’ll approach all things #babykaypoh. I’ll do most of the heavy lifting- but Tien will always be there to help and make the experience more enjoyable. He’s a great big brother already 🥰 #babypohpiah

【奧林匹克式舉重動作不能捨棄的理由】

分享《The System: Soviet Periodization Adapted for the American Strength Coach》書中對奧林匹克式舉重的看法。該書的作者們並沒有否定專項訓練的重要性，但強調現階段(美國許多力量教練)用其他動作「取代」奧林匹克式舉重是不智的作法，主要的理由是上膊和抓舉能訓練到「大範圍動作」與「全身性」的「爆發力」與「速度」。下面附上原文、我的譯文和懸垂式上膊的訓練側拍影片：
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#以下為譯文，最後附上原文，若有發現翻譯不到位或有問題的地方，非常歡迎也希望各界指正！
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近年來，隨著人們越來越重視力量訓練中的安全性，以及所謂的「專項力量」訓練，奧林匹克式舉重動作已不再受到許多力量教練的青睞。主要的理由是，如果運動員不是要參加奧林匹克舉重比賽，有更好的爆發力訓練動作可以選，它們更容易轉化為運動賽場上的成績，而且這些動作不用移動那麼大的重量，所以對身體的壓力與風險會低很多。

為了甩開風險，有許多擲藥球或更有創意的動作已經在許多運動團隊的力量課表中取代上膊、抓舉、挺舉。在我們看來，這個鐘擺甩得太遠了，這些動作一直都能培養出世界上最強、最具爆發力運動員，現在卻要完全捨棄，實在太過極端。

我們要瞭解奧林匹克式舉重動作的主要目的是：通過「大範圍的動作」（特別是下肢）在全身產生最大的爆發力。

專攻奧林匹克式舉重選手和特別注重專項力量訓練的選手，這兩者的訓練課表，你最常發現的區別是：舉重選手是透過大範圍且快速的動作來訓練下肢；換言之，後者的動作幅度大都比較小。很多教練出於善意，使用了許多替代舉重的練習動作，但這些練習並沒有辦法達到舉重動作所需的柔韌性、協調性與力量輸出。

使用奧林匹克式舉重動作可以訓練到關節在較大彎屈幅度時的爆發力和穩定度，那也是身體在賽場上可能會碰到的幅度。(譯者註：當然對純跑者和泳者來說就並非如此了，不過自行車選手和大部分的球類運動相當符合)

一位運動員在進行完整的抓舉、挺舉時，如果進步太快或是沒有經過正確的指導再加上大重量，的確會導致受傷。但所有的訓練動作都是這樣，只要進階太快、操作不當或重量太重都會受傷，所以問題不在動作，而在於教練沒讓運動員準備好。

像美式足球或籃球這種運動的動作幅度很大，執行動作時需要高度的柔軟度與力量；在提升這些能力上，奧林匹克式舉重動作會比擲藥球的訓練更有效率。這些動作並不危險，只要你能先評估他們的身體是否有能力安全完成這些動作，事先對舉重動作進行規劃與指導，以及循序漸近地增加重量和動作難度，那麼很多顧慮都會消失。

當你能有效且適當地進行奧林匹克式舉重訓練，你會發現它的好處遠遠大於缺點。

(但作者也強調並不是每個人一開始都適合練奧林匹克式舉重動作)

一開始先別進行大量且高強度的奧林匹克式舉重訓練，最好先等到運動員們至少已經練了幾年之後才能大量的練。如果他們在早期要發展爆發力，可在運動員學習和改善舉重動作時先進行「跳躍」與「增強式訓練」。

無論什麼動作，練熟了動作的技術之後，接下來「速度」是第一位。雖然體育界很重視力量和肌肥大，但力量所表現出來的速度才是真正分出運動員實力差異的關鍵所在。

在健力（powerlifting）比賽中，動作的速度並不重要，目標是舉得更重，不管花多長時間，比賽結果只看重量。但在美式足球場上，最強壯的線鋒球員若不能迅速將力量轉化為控制對手防守球員的能力，他們就不能算是成功的進攻組球員。同理，一位能肩推數百磅重的鉛球選手，如果他不能用全身的力量來加速擲出鉛球，他也將無法把獎牌帶回家。

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#原文如下
THE OLYMPIC LIFTING CONTROVERSY

In recent years with the increasing emphasis on safety in strength training and what is termed “sport specific” training, the Olympic lifts have fallen out of favor with many strength coaches. The argument is that if you are not competing in Olympic lifting, there are better options for training explosive strength that translate more readily to sports performance, without the risks and strain inherent in rapidly moving heavy weights.

Variations of medicine ball throws or more creative exercises have taken the place of cleans, snatches, and jerks in the strength programming of many teams as coaches try to reduce those risks. In our opinion, the pendulum has swung too far away from using the movements that have consistently produced the strongest and most explosive athletes in the world.
The main goal of the Olympic lifts is to generate maximal power and explosive strength in the entire body through large ranges of motion, particularly for the lower extremities.

The differences you will most often find between the training regimen of an Olympic weightlifter and of athletes performing more “sport specific” training are that weightlifters consistently take the lower extremities through high-speed, large range-of-motion exercises. Many of the substituted movements and exercises used by a well-intentioned strength coach do not come close to demanding and developing the flexibility, coordination, and force output demanded by the weightlifting exercises.

It is true that subjecting an athlete to a full snatch or jerk with a substantial amount of weight without the proper instruction or progression will often result in injury. However, that holds true for any exercise. It is not the fault of the exercise, but rather the coach’s fault for failing to prepare the athlete to succeed.

Dynamic sports like football or basketball require suppleness and strength expressed through large ranges of motion; the Olympic lifts are more effective at facilitating those qualities than a medicine ball toss. If you assess an athlete to be physically capable of performing the movements safely and if the lifts are programmed and coached effectively and progressed in both weight and complexity, many concerns diminish.

You will discover that when implemented effectively and appropriately, the benefits of the Olympic lifts far outweigh the drawbacks.

A significantly high volume of Olympic lifting is best left to the athletes with at least a few years of training under their belts. For developing athletes such as these, the power and explosive qualities can be addressed through jumping or plyometric training as the Olympic lifts are coached and refined over time.
After mastering technical efficiency and form, no matter what the movement, speed should always be the priority. Although strength and muscle hypertrophy are important in the world of sports, the rapid expression of that strength is what separates athletes on the field of play.

In the sport of powerlifting, the speed of the movement is not critical. The goal is to lift the maximum weight, however long it takes. On the football field, the strongest linemen will rarely succeed if they cannot rapidly translate that strength to control an oncoming defender. A shot putter who can military press hundreds of pounds will not take home a medal without the ability to explosively accelerate the entire body to throw the shot.
(extracted from page 101~102)
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若有發現翻譯不到位或有問題的地方，非常歡迎也希望各界指正！

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Watch Dogs: Legion
ซื้อเกมได้ที่ https://store.epicgames.com/legendauser/watch-dogs-legion

Watch Dogs: Legion is an action-adventure game played from a third-person perspective, and takes place within an open world setting based upon London, which can be explored either on foot - utilizing parkour moves - vehicles, or fast-travelling via the city's Underground stations. The game is composed of several missions, including those that progress the main story, liberation missions aimed at freeing the city's boroughs featured in the setting, recruitment missions for new playable characters, and various side-activities, with players able to freely pursue a mission or activity, or explore the city for secrets and collectibles. Each mission's objectives can be handled via one or several different approaches: an open-combat approach utilizing a variety of weapons; a stealth approach utilizing the environment to avoid detection and monitoring enemy patterns; or a hacking approach using any hackable object to subdue enemies with traps or distractions, while seeking out objectives via cameras and remotely accessing them. Combat includes a mixture of gun fights - involving lethal and non-lethal fire-arms - and hand-to-hand combat moves, with enemies making use of different methods depending on how the player acts against them in combat (i.e. a guard hit with a punch will use melee attacks). Players can be pursued by enemies when escaping, including hostile drones, but can lose them by utilizing hack-able environmental objects (i.e. vents) and avoiding line of sight with pursuers.

Unlike previous games in the series, Legion features the ability to use multiple characters during a playthrough, each of whom can be recruited from around the game's setting. While the player must choose a character to begin with after the story's prologue chapter, others may be recruited upon completing the initial story missions of the game from anywhere around the game's setting, which can also include those working for hostile factions. Those recruited become operatives that the player can freely switch to at any time, as well as customize with different clothing options, with each recruit-able character maintaining their own lifestyle and occupation when not active (i.e. spending time drinking at a pub). Each character that can be recruited have different traits and skills, based upon their background - a spy operative has access to a silenced pistol and can summon a special spy vehicle to travel around with, armed with rockets; a hooligan operative can summon in friends to help in a fist-fight; a builder operative can make use of large drones for heavy-lifting and a nail-gun for combat; while an "adrenaline junkie" operative can deal more damage, but risk the possibility of being knocked out/dying at any random moments. Operatives can gain experience when used by the player, which allows them to gain additional skills and abilities to improve them, with the player able to provide additional upgrades for all character by spending "tech points" - a collectible scattered around the city, which can be spent on weapon and gadget upgrades.

All potential recruits have an additional statistic, which details whether they can be recruited when approached - their thoughts on DedSec. Some recruits may not join if either they favour those that oppose them (such as a hostile faction), if the player has a character in their roster whom they hate or if DedSec did something to harm another NPC they have good relations with. If a recruit can be brought in, players will be required to complete a mission from them related to a problem they need resolving. An example of such a mission would be helping someone determine why they are being constantly spied on more frequently of late working as a vigilante in shutting down a criminal operation they seek to disrupt. Any character that can be recruited, can be killed during a playthrough by criminal gangs or law enforcement, and thus be permanently removed from the player's roster of playable characters, provided the player has the permadeath option enabled; if not, the character is merely arrested, and can be simply rescued by another operative. If the player loses all their characters from death or arrest, the game ends.

The online component of the game would be introduced through a free post-launch update in December 2020. Players can also join a team of up to four players in cooperative gameplay, sharing progression between single-player and multiplayer modes. They can also access Tactical Ops, which are co-operative missions designed for 4 players, or simply explore London together. The asymmetrical multiplayer mode Invasion would also return. The game also features a competitive multiplayer mode named "Spiderbot Arena" in which players assumes control of a gadget named spiderbot and compete against each other in free for all matches.

Watch Dogs: Legion
ซื้อเกมได้ที่ https://store.epicgames.com/legendauser/watch-dogs-legion

Watch Dogs: Legion is an action-adventure game played from a third-person perspective, and takes place within an open world setting based upon London, which can be explored either on foot - utilizing parkour moves - vehicles, or fast-travelling via the city's Underground stations. The game is composed of several missions, including those that progress the main story, liberation missions aimed at freeing the city's boroughs featured in the setting, recruitment missions for new playable characters, and various side-activities, with players able to freely pursue a mission or activity, or explore the city for secrets and collectibles. Each mission's objectives can be handled via one or several different approaches: an open-combat approach utilizing a variety of weapons; a stealth approach utilizing the environment to avoid detection and monitoring enemy patterns; or a hacking approach using any hackable object to subdue enemies with traps or distractions, while seeking out objectives via cameras and remotely accessing them. Combat includes a mixture of gun fights - involving lethal and non-lethal fire-arms - and hand-to-hand combat moves, with enemies making use of different methods depending on how the player acts against them in combat (i.e. a guard hit with a punch will use melee attacks). Players can be pursued by enemies when escaping, including hostile drones, but can lose them by utilizing hack-able environmental objects (i.e. vents) and avoiding line of sight with pursuers.

Unlike previous games in the series, Legion features the ability to use multiple characters during a playthrough, each of whom can be recruited from around the game's setting. While the player must choose a character to begin with after the story's prologue chapter, others may be recruited upon completing the initial story missions of the game from anywhere around the game's setting, which can also include those working for hostile factions. Those recruited become operatives that the player can freely switch to at any time, as well as customize with different clothing options, with each recruit-able character maintaining their own lifestyle and occupation when not active (i.e. spending time drinking at a pub). Each character that can be recruited have different traits and skills, based upon their background - a spy operative has access to a silenced pistol and can summon a special spy vehicle to travel around with, armed with rockets; a hooligan operative can summon in friends to help in a fist-fight; a builder operative can make use of large drones for heavy-lifting and a nail-gun for combat; while an "adrenaline junkie" operative can deal more damage, but risk the possibility of being knocked out/dying at any random moments. Operatives can gain experience when used by the player, which allows them to gain additional skills and abilities to improve them, with the player able to provide additional upgrades for all character by spending "tech points" - a collectible scattered around the city, which can be spent on weapon and gadget upgrades.

All potential recruits have an additional statistic, which details whether they can be recruited when approached - their thoughts on DedSec. Some recruits may not join if either they favour those that oppose them (such as a hostile faction), if the player has a character in their roster whom they hate or if DedSec did something to harm another NPC they have good relations with. If a recruit can be brought in, players will be required to complete a mission from them related to a problem they need resolving. An example of such a mission would be helping someone determine why they are being constantly spied on more frequently of late working as a vigilante in shutting down a criminal operation they seek to disrupt. Any character that can be recruited, can be killed during a playthrough by criminal gangs or law enforcement, and thus be permanently removed from the player's roster of playable characters, provided the player has the permadeath option enabled; if not, the character is merely arrested, and can be simply rescued by another operative. If the player loses all their characters from death or arrest, the game ends.

The online component of the game would be introduced through a free post-launch update in December 2020. Players can also join a team of up to four players in cooperative gameplay, sharing progression between single-player and multiplayer modes. They can also access Tactical Ops, which are co-operative missions designed for 4 players, or simply explore London together. The asymmetrical multiplayer mode Invasion would also return. The game also features a competitive multiplayer mode named "Spiderbot Arena" in which players assumes control of a gadget named spiderbot and compete against each other in free for all matches.

Watch Dogs: Legion
ซื้อเกมได้ที่ https://store.epicgames.com/legendauser/watch-dogs-legion

Watch Dogs: Legion is an action-adventure game played from a third-person perspective, and takes place within an open world setting based upon London, which can be explored either on foot - utilizing parkour moves - vehicles, or fast-travelling via the city's Underground stations. The game is composed of several missions, including those that progress the main story, liberation missions aimed at freeing the city's boroughs featured in the setting, recruitment missions for new playable characters, and various side-activities, with players able to freely pursue a mission or activity, or explore the city for secrets and collectibles. Each mission's objectives can be handled via one or several different approaches: an open-combat approach utilizing a variety of weapons; a stealth approach utilizing the environment to avoid detection and monitoring enemy patterns; or a hacking approach using any hackable object to subdue enemies with traps or distractions, while seeking out objectives via cameras and remotely accessing them. Combat includes a mixture of gun fights - involving lethal and non-lethal fire-arms - and hand-to-hand combat moves, with enemies making use of different methods depending on how the player acts against them in combat (i.e. a guard hit with a punch will use melee attacks). Players can be pursued by enemies when escaping, including hostile drones, but can lose them by utilizing hack-able environmental objects (i.e. vents) and avoiding line of sight with pursuers.

Unlike previous games in the series, Legion features the ability to use multiple characters during a playthrough, each of whom can be recruited from around the game's setting. While the player must choose a character to begin with after the story's prologue chapter, others may be recruited upon completing the initial story missions of the game from anywhere around the game's setting, which can also include those working for hostile factions. Those recruited become operatives that the player can freely switch to at any time, as well as customize with different clothing options, with each recruit-able character maintaining their own lifestyle and occupation when not active (i.e. spending time drinking at a pub). Each character that can be recruited have different traits and skills, based upon their background - a spy operative has access to a silenced pistol and can summon a special spy vehicle to travel around with, armed with rockets; a hooligan operative can summon in friends to help in a fist-fight; a builder operative can make use of large drones for heavy-lifting and a nail-gun for combat; while an "adrenaline junkie" operative can deal more damage, but risk the possibility of being knocked out/dying at any random moments. Operatives can gain experience when used by the player, which allows them to gain additional skills and abilities to improve them, with the player able to provide additional upgrades for all character by spending "tech points" - a collectible scattered around the city, which can be spent on weapon and gadget upgrades.

All potential recruits have an additional statistic, which details whether they can be recruited when approached - their thoughts on DedSec. Some recruits may not join if either they favour those that oppose them (such as a hostile faction), if the player has a character in their roster whom they hate or if DedSec did something to harm another NPC they have good relations with. If a recruit can be brought in, players will be required to complete a mission from them related to a problem they need resolving. An example of such a mission would be helping someone determine why they are being constantly spied on more frequently of late working as a vigilante in shutting down a criminal operation they seek to disrupt. Any character that can be recruited, can be killed during a playthrough by criminal gangs or law enforcement, and thus be permanently removed from the player's roster of playable characters, provided the player has the permadeath option enabled; if not, the character is merely arrested, and can be simply rescued by another operative. If the player loses all their characters from death or arrest, the game ends.

The online component of the game would be introduced through a free post-launch update in December 2020. Players can also join a team of up to four players in cooperative gameplay, sharing progression between single-player and multiplayer modes. They can also access Tactical Ops, which are co-operative missions designed for 4 players, or simply explore London together. The asymmetrical multiplayer mode Invasion would also return. The game also features a competitive multiplayer mode named "Spiderbot Arena" in which players assumes control of a gadget named spiderbot and compete against each other in free for all matches.